Secrets to Outsmart the Silent Killer

Kidney disease is a silent killer, which develops over time and usually does not have any obvious symptoms until later stage. A healthy diet and lifestyle can make a difference in preventing kidney disease!

Here are 8 secrets to reduce the risk of developing kidney disease:

Make a Conscious Effort to opt for Less Sugar, Sodium and Fats when dining out!
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Do you know how much
sodium is in your food?

Click here to uncover the mystery!

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Life can be sweeter without

Click here to learn on
how you can reduce your
sugar intake.

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Limit your fat and
cholesterol intake because
high triglyceride and LDL
cholesterol may lead to
cardiovascular disease,
heart attack, stroke and
kidney disease.

Click here to learn more

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Know Your Risk!

A sedentary lifestyle increases the risk of obesity, type II diabetes, hypertension and other chronic illness. Maintain a healthy weight by keeping active and not overeating.

The benefits of regular exercise are plenty: (Ps: click on the boxes below!)

Strengthens your heart, bones and body as a whole
Improves sleep, cognition and memory
Reduces stress and
improves your quality
of life
Reduces risk of chronic
diseases like high
blood pressure, diabetes
and heart diseases

Here are a few Health & Fitness materials that can help you assess your body composition.

Quit Smoking & Lower Alcohol Intake

Smoking damages the blood vessels in the body. As a result, it slows the flow of blood to the kidneys and decreases their ability to function normally. Smoking can also increase your risk of developing kidney cancer.

Consider consulting a doctor to discuss the methods to quit and try Nicotine Replacement Therapy (NRT) if necessary.

In addition, drinking too much alcohol will raise your blood pressure. High blood pressure is one of the most common causes of kidney disease.

According to Health Hub Singapore, men are advised not to drink more than 2 standard drinks per day and women not more than 1.

A standard alcoholic drink is defined as:
1 can (330 ml) of regular beer, 1/2 a glass (100 ml) of wine or 1 nip (30 ml) of spirit.

Portion Control

 2 servings of fruits + 2 servings of vegetables every day, with whole grains and lean meat, make a healthy diet.

Get Started on an Exercise Regime

Physical activity is essential at all stages of life. Here are a few recommendations on age appropriate physical activity. Learn More

Monitor Blood Pressure and Sugar Levels

If you’re already diabetic and diagnosed with hypertension, you can still prevent kidney failure by:

  • Maintaining a good blood sugar level
  • Keeping blood pressure in the normal range
  • Controlling blood cholesterol
  • Regular visits to the doctors
  • Taking medication as prescribed
Prepare Your Own Meals

Home cooked food is best as it allows us to control the amount of sugar, salt and fat that goes into our food. Here are a few healthy recipes for you to get started on your journey of healthy eating.

If you have no time to prepare your meals at home, fret not! Download PDF hawker guide for more suggestions on how to eat healthy when dining out!

Early Detection is Key

Early health screenings are the key to detecting kidney failure, as most people with early stages of kidney disease do not present clear symptoms. Having any of the pre-existing conditions such as diabetes and hypertension increase the chance of getting kidney problems later on in life.

Discover more if you are at risk of kidney failure

Note: If you have chronic kidney disease or if you are on dialysis and need to limit certain foods in your diet, check with your doctor or dietitian before making any dietary changes. The information above is intended for those who want to protect their kidneys and those who are at risk of developing kidney disease, not those who already have kidney disease.

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The National Kidney Foundation (NKF) strives to be an advocate and integrator for kidney health and holistic care for the community by the community. While supporting kidney failure patients with quality dialysis treatment and integrated care, its greater mission lies in preventing or delaying kidney failure through kidney health education with deeper integration into the community and strategic collaborative partnerships.
Copyright © 2021 NKF. Developed by I Concept. All rights reserved.
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